Vegetables are the prominent source to meet the essential needs of the body, plunging deeper into the benefits of raw vegetables broadcast various nutrients. They are a good source of Folate, Vitamin, Iron, Fiber, and other vital minerals. There are some vegetables which you may find low in calories and fat. They are basically the edible parts of the plant with various body-benefiting properties. It keeps our appetite in check and has the potentiality to treat thousands of diseases with variegating varieties it consists of.
Kale belongs to the cabbage family. It contains Fiber, Calcium, Minerals, and other health-benefiting nutrients. The antioxidants present in kale helps in removing the toxins and keeps the blood pressure in check.
It is a green leafy and cruciferous vegetable. The fiber content in kale improves gut health and lowers the risk of type-2 diabetes which also wards off the risk of cardiovascular disease. Vitamin C and beta-carotene help in preventing cancer.
Cabbage is very popular in a variety of vegetables. It consists of fiber, folate, Vitamin A, and K. The fermentation of cabbage helps in nourishing the bacteria in the gut part and sorts the diseases caused by germs.
It is simply very serene to include in your diet and befit well in various food items. It protects the body from various illnesses like inflammation, heart disease, Alzheimer’s, and diabetes.
The sulforaphane present in cabbage helps in fighting cancer disease. It actually helps in inhibiting the harmful enzyme and processes the growth of cancer cells.
There is no wonder in admitting that we can eat raw corn provided we know what type should we eat. Basically, corn comes in two varieties, one is normal and the other is sweet corn.
Try to incorporate raw corn in your dishes to dive into the essential beneficial properties. You can have corn in various ways like raw corn salad, corn soup, corn sandwich.
Raw corn is amazingly delicious, it adds the creamy and crunchy layer to the dishes, one of the vital ingredients of grilled items.
4. Bok Choy
Bok choy belongs to the cruciferous family of vegetables and looks similar to celery. You can eat both leaf and stalks as well, it tastes sweet. They contain beta-carotene, Vitamins, and folate.
The antioxidants help in cancer and inflammation. The mineral selenium present in Bok choy helps in detoxification. It improves bone health and skin diseases, it stops the inhibition of foreign resilient viruses.
Bok Choy taken along with spinach and salad items adds a scrumptious flavor. One cup of Bok Choy meets 90% of the essential requisites needed for the day. It is a most refreshing leafy vegetable with a pack of dietary nutrients.
Beets are pack with many essential nutrients and have various medicinal properties. They are low in calories and high in protein and folate, Potassium, and magnesium. Beetroot juice improves our cognitive function.
Taking raw beet could be hateful for many but taking grated beet make it more likable. Grated beet adds flavor and delicious taste. It is used in many cuisines and the effect of raw beets is more powerful as compared to the cooked one.
6. Colard Green
Collard green is highly nutritious and tasty. It grows mostly in Spain, Italy, and Africa. They are a good source of water and fiber content along with Vitamins and iron. It has the potentiality to improve brain function and inflammation. It is one of the most delicious raw vegetables with a host of various nutrients.
One cup of Collard green contains about 62 grams of calories, 4 grams of protein, and around 265 grams of Calcium, It can be taken raw or cooked. You can have collard green along with the salad to add an appetizing taste.
Before you eat steam Collard green for almost 10 minutes to have the nutrients in shape and enhance the flavor and tangy taste. Green Collard is a rich source of alpha-carotene thereby reduces the risk of cancer and help to fight resilient diseases.
A diet rich in every essential nutrient helps our body to meet the daily requirements and maintain a healthy lifestyle. Broccoli is from the cruciferous family and loaded with healthful Vitamins and minerals.
High blood pressure causes serious issues on health, broccoli helps in significantly lowering the blood pressure. Taking raw broccoli improves athletic performance too.
Zucchini has various health-benefiting properties. It promotes weight loss, improves heart health, and improves vision too. It is comprised of around (95% water) and keeps our nervous system healthy.
Raw zucchini can be bitter in taste but taking with salad increases the taste. You can eat zucchini with dip, noodles or with a green pasta salad. They are pack with both soluble and insoluble fiber.
They are rich in Calories, folate, Potassium, Protein, Fat, Calcium, and Fiber. The antioxidants in zucchini help in fighting free radicals and inflammation.
Onion consists of folic acid, vitamins, and fiber and regulates our body to form new and healthy tissues, and keeps our heart healthy and pumped. Raw onion can be taken in many ways, it could be a vegetable salad, fried vegetables, or vinegar.
Raw onion contains more beneficial properties comparing cooked onion. It contains more sulfur compounds. The antioxidants in onion lower the cholesterol level and high blood pressure.
Raw onion is used for treating illnesses like sunstroke, treat asthma, and inflammation. Improves the immune system and digestion.
Raw lettuce is part of a healthy diet along with its delicious taste. Raw lettuce comprised of various micronutrients that are not available in processed food.
There are endless benefits of taking salad, it keeps our body hydrated and fends off many diseases. You can have a cup of raw lettuce daily to get in the shape of good health. But do keep in mind always wash it rigorously before eating raw vegetables or you can simply steam to get rid of the germs.
Garlic improves blood pressure, increases bone strength, maintains heart health, and regulates cholesterol levels. Taking cloves of raw garlic has many health benefits. It regulates digestion and appetite.
Raw garlic improves the congestion during Cough and Cold and helps in relaxing the blood vessel and lowers cholesterol level. Many athletes eat garlic on a regular basis to enhance the ability of athletic performance.
12. Green Beans
Taking raw green beans has copious health benefits, It provides a good amount of Vitamin C, water, and folates. Cooking green beans loses their water-soluble Vitamins. Some green beans can be taken raw with garlic or olive oil.
One cup of green beans contains around 12 grams of Vitamin C, It helps in reducing inflammation and keeps the digestive tract healthy. They are highly nutritious with full of mineral content inside.
13. Snow Peas
Raw peas are a good source of folate and fiber and are a crunchy and sensational snack. Raw snow peas are very nutritious and healthy. It can be taken with soup, steamed or with salad. They are sweet in either condition steam or raw.
They are an excellent source of Potassium, Calcium, and Vitamins. It helps to lower the blood pressure and inflammation in the body and helps in gaining the high amount of iron required.
Eating raw tomato has many health benefits. A good ripen tomato taste delicious and can be taken with salad and other dishes too. Tomato protects against sunburn.
It is a great source of antioxidants, Potassium, Folate, and Vitamin C. The lycopene in tomato is higher when it fully ripens. Raw tomato consumption lowers the risk of heart disease and reduces inflammation. Eating too much tomato may cause allergy or scratchy throat.
Taking raw spinach improves eyesight, reduces oxidative stress. You can have raw spinach in your salad, It is a very versatile vegetable.
Consuming raw spinach provides more essential nutrients to the body. It contains Vitamins, Folate, potassium, fiber, and niacin. Spinach is known as a superfood, it goes with almost every other raw vegetable and thereby enhances the nutrient composition of the dish.
16. Green Bell pepper
Green bell paper is one of the delicious raw vegetables and provides a colorful and nutritious taste. They can be taken steamed or raw both taste sweet and delicious. They are of various colors like red, yellow, purple, and green.
It reduces the risk of anemia and controls blood pressure and cholesterol level and a good source of iron. They are very low in fat and moderate in calories. They are a pack of Vitamin C and minerals.
Raw cucumber is widely used with salad, grilled dishes. It is loaded with fiber, calories, and protein and keeps our body hydrated. Cucumber can be taken in variegated ways like cucumber grilled with cheese, Thai cucumber salad, and many more.
You can have Cucumber as a low-calorie snack, It consists mainly of water, minerals, and electrolytes and helps to keep our gut health active. It belongs to the watermelon and pumpkin category.
Asparagus has a variety of potential health benefits. It is available in abundant ways raw, frozen, preserved. They have a unique savory taste and can be taken both raw or cooked.
They are a good source of folic acid, Thiamin, and vitamins. It is a natural diuretic and keeps our digestive system healthy.
Asparagus can be cooked in various ways, it tastes delicious with salad or soup. The antioxidant in asparagus helps in maintaining cardiovascular health and cell development.
Celery contains antioxidants, folate, Flavonoids, and fiber. It is one of the healthiest snacks and can be taken both raw or cooked. You can eat raw celery with soup, salads. Celery improves cholesterol levels and prevents stomach cancer too.
Celery consists of both soluble and insoluble fiber and helps in decreasing stomach ulcers and oxidative stress. They are low in glycemic index and high in water content. The aroma of celery is beautiful and tastes mild earthy or herby.
Carrots are a pack with beta-carotene and water content. Raw carrots taste earthy, sweet and can go with many dishes like salad, soup, cuisines. They are the most versatile vegetable with numerous health-benefiting properties.
Carrots help with constipation and maintain cholesterol levels and improve heart and eye health. Chewing carrot benefits both digestion and dental health by producing extra saliva.
They are high in calories and low in fat. The antioxidants in carrots help in preventing macular degeneration and fight harmful free radicals. The color variation depends on the anthocyanin present in the carrot.
Avocado is very nutritious and contains variegating Vitamins and minerals, It has a creamy texture. Raw avocado goes with various items like salad, dip, spread on a toast. They are good to eat when fully ripen.
It helps in improving mood and controls depression. They are high in healthy fat. The avocado keeps you satiated with the pack of fiber and protein content.
Avocado helps in improving vision and protects against chronic diseases. They are the perfect food for baby contain both soluble and insoluble fiber.
Raw food diet: Is it Healthier?
Raw food diets consist mainly of plant-based items like vegetables, fruits, nuts, raw milk, beans, and sea vegetables. Unprocessed food help you in many forms, it saves you from chronic disease and helps in the absorption of nutrients easily. Many People inclining more towards unprocessed natural diet. Eating raw food provides plenty of fiber, calcium, iron, minerals, vitamins, and weight loss. Raw food doesn’t mean you start eating every raw animal product, some of it could be harmful to your health. It can cause stroke, cardiovascular or lung disease, try to focus more on vegetables.